👉 End your week with warmth and balance. This Friday plan includes a soft egg soup, a veggie-loaded bulgogi rice bowl, comforting soft tofu stew, and a fiber-rich oatmeal banana cookie for a snack. Everything is crafted with Crohn’s-friendly care in mind.
👥 Target
- 🔹 Individuals with digestive sensitivity
- 🔹 Anyone looking for healthy, gentle Korean food
📊 Friday Menu Overview
| Meal | Dish | Calories (approx.) |
|---|---|---|
| Breakfast | Egg Soup & Rice | 300 kcal |
| Lunch | Veggie Bulgogi Rice Bowl | 450 kcal |
| Dinner | Soft Tofu Stew & Rice | 500 kcal |
| Snack | Oatmeal Banana Cookie | 150 kcal |
| Total | - | 1,400 kcal |
📝 Ingredient List
🍽️ Core Ingredients
- Eggs - 2
- Ground or thinly sliced beef - 100g
- Soft tofu - 150g
- Cooked white rice - 2 bowls (300g total)
- Oats - 30g
- Banana - 1/2
🥦 Vegetables & Garnishes
- Onion - 1/4 piece
- Carrot - 1/4 piece
- Zucchini - 1/4 piece
- Green onion - 1/2 stalk
- Enoki mushrooms - 50g
🥛 Condiments
- Soy sauce - 1 tbsp
- Sesame oil - 1 tsp
- Oligosaccharide or honey - 1 tsp
🛋️ Storage Tips
- Tofu: Store in water in fridge, use within 3 days
- Rice: Refrigerate and reheat with a little water
- Oats: Keep dry and sealed in pantry
🌟 Recipe Instructions
🍽️ Breakfast - Egg Soup & Rice
- Beat eggs and stir into 2 cups boiling water slowly.
- Add a pinch of salt and sliced green onion.
- Serve with warm white rice.
🍲 Lunch - Veggie Bulgogi Rice Bowl
- Stir-fry beef in sesame oil until halfway cooked.
- Add chopped onion, carrot, and zucchini. Stir-fry until soft.
- Season with soy sauce and a touch of oligosaccharide.
- Serve over a bowl of rice.
🥗 Dinner - Soft Tofu Stew & Rice
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- In a small pot, add 2 cups water, tofu, onion, and mushrooms.
- Boil gently for 10–15 minutes. Season with soy sauce.
- Serve hot with a side of rice.
🍪 Snack - Oatmeal Banana Cookie
- Mash banana and mix with oats and 1 tsp honey.
- Form into small cookies and bake at 180°C (350°F) for 12–15 mins.
💡 Gentle Digestion Tips
- Boil stew ingredients thoroughly for softness.
- Use minimal seasoning to avoid stomach irritation.
- Oatmeal and banana make an excellent soft fiber combo.
🙏 Wrap-Up
This Friday menu brings comfort and stability at the end of the week. Light, easy, and delicious.
Ready to power through the weekend with balance and ease?
Check the full plan:
📍 View the complete 1-week Crohn’s meal plan